Summer Slam '25

Flow
- At 3.2.1.Go, Athlete #1 will begin and complete an entire round. At that time, Athlete
#2 may begin and complete the next round.
- Athletes must alternate rounds until a combined total of 6 rounds is completed. 3
rounds per athlete.
- Non-working athlete may be sitting on the rower while the working athlete is
completing the Thrusters. Hands must be oƯ the paddle and screen must be reset
to zero. Either Athlete must reset the screen when judge has confirmed calorie
count is good. The Judge WILL NOT reset the screen for the athletes.

Standards
Female Teams
- 35lb barbell must be utilized and barbell clips must be on and secure during
Thrusters. Clips are not required for Scaled Teams.
Male Teams
- 45lb barbell must be utilized and barbell clips must be on and secure during
Thrusters. Clips are not required for Scaled Teams.

Movement Standards

- The athlete must remain seated on the rower until the screen reads 12 calories. If
the athletes stands up before 12 calories, they must return to the seat and then they
may continue.
- When performing the Burpees Over Rower, the athlete’s chest must touch the floor.
The athlete can step the feet in/out or jump the feet in/out of the burpee. The athlete
does NOT have to stand up completely in order to get over the rower. When going
over the rower, the athlete may either jump or step over the rower. Either option is
acceptable for Intermediate and Scaled athletes. However, no part of either foot can
touch the rower and you will receive a No Rep if this happens. If you receive a No
Rep, the entire rep must be repeated starting with the Burpee.
- When performing the Barbell Thrusters, the barbell must be in the front rack position
with elbows in front of the barbell and hips below the top of the knee during the
Front Squat portion of the Thruster. The athlete may squat clean the barbell on the
first rep if they choose to do so.
- The barbell must end in the lockout position in one fluid motion from the bottom of
the squat. The athlete will receive a No Rep if they stop at the top of the Front Squat
and if the knees re-bend as the barbell is traveling overhead to the lockout position.
(Push Jerk = No Rep)
- The barbell must be locked out Overhead. Hips, Knees, and Elbows must be locked
out directly overhead and show control. This means the feet cannot be moving for
the rep to count.

Flow
- At 3.2.1.GO Athlete #1 or #2 will begin Deadlifts. Athletes may switch at any time
until 20 total reps are completed.
- Then continue to 20 Box Jump Overs
- Then continue to 15 Deadlifts
- Then continue to 15 Wall Walks
- Then continue to 10 Deadlifts
- Then continue to 10 Wall Walk Complexes (Box Jump Over + Wall Walk + Box Jump Over = 1 Complex)
- Workout ends when all Wall Walk Complexes have been completed. At that point
your time completed is your score.
- If workout is not completed by CAP, your score will be reps completed when time
expired.

Female Teams
- 35lb barbell must be utilized and barbell clips must be on and secure during
Deadlifts.
Male Teams
- 45lb barbell must be utilized and barbell clips must be on and secure during
Deadlifts.

Movement Standards
Deadlift - Barbell must start on the floor and the rep is completed when Hips, Knees, & Arms are fully extended with shoulders behind the bar at the top then return the barbell back to the floor. Plates must touch the ground to begin the next rep. Athletes may cycle the barbell as long as they are not deliberately bending their arms and bouncing the barbell off of the ground.

Box Jump Overs – 2 feet must land on the box and step down the opposite side of box is required. Athletes do not have to stand all the way up on the box. Scaled athletes will perform Step Overs which 2 feet must touch the top of the box and step down the opposite side of the box. Athletes do not have to stand all the way up on Step Overs.

Wall Walks - 1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. ◦ At the start and finish of each rep, both hands must touch the 60/55-inch tape line (fingers touching is OK). 2. Both hands must remain on the tape until both feet are on the wall. 3. At the top of the movement, both hands must be on the 20-inch line before the athlete may descend. ◦ Any part of the hand may touch the tape
line. 4. On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line. 5. The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground. ◦ Any part of the hand may make contact with the tape line.

Scaled Wall Walks - 1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. ◦ At the start and finish of each rep, both hands must be in front of the 55-inch tape line. ◦ No part of the hand may be touching the line. 2. Both hands must remain in front of the tape until both feet are on the wall. 3. The athlete will walk up the wall until both hands are on the other side of the 55-inch tape line. ◦ The fingers may NOT be touching the tape line. 4. On the descent, the feet must remain on the wall until both hands are in front of the tape line. • No part of the hand may be touching the line. 5. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground

Flow
- At 3.2.1.Go, Athlete #1 will have 5:00 to complete their heaviest successful complex
lift. Barbells must be empty when time starts. The entire complex must be complete
before time expires for the lift to count.
- Once 5:00 expires for Athlete #1, a 1:00 barbell reset begins and the barbell must be
unloaded back to an empty bar before Athlete #2 begins.
- After the 1:00 barbell reset time expires and the barbell has been unloaded, Athlete
#2 may begin their attempts at heaviest successful complex lift. The entire complex
must be complete before time expires for the lift to count.
- Once 5:00 expires for Athlete #2, the heaviest successful complex lift for each
athlete will be totaled together for 1 Sum total score.

Standards
Female Teams
- 35lb barbell must be utilized and barbell clips must be on and secure during each
lift attempt.

Male Teams
- 45lb barbell must be utilized and barbell clips must be on and secure during each
lift attempt.

Movement Standards
- The lift must begin with the barbell on the floor and the entire complex must be
completed unbroken. You may reset your hands at anytime as long as the barbell
remains oƯ the ground.
- The Deadlift must show complete hips, knee, and elbow extension with shoulders
behind the barbell at the top.

- The Hang Clean may be Power or Squat. The Hang must be above the knees. There
must be clear lockout of the hips and knees with elbows in front of the barbell at the
top of the clean. The Hang Clean must be locked out at the top before continuing to
the Shoulder to Overhead.
- The Shoulder to Overhead may be a Strict Press, Push Press, Push Jerk, or Split Jerk.
The Shoulder to Overhead must show complete lockout and control at the top. Hips,
Knees, and Elbows must be locked out with the barbell over the head. Feet must be
side by side and not moving during the lockout for the rep to count.
- If any Athlete receives a No Rep, they will NOT have to repeat the entire complex if
the barbell DOES NOT contact the ground. For Example: If I receive a No Rep on my
Shoulder to Overhead, I may bring the barbell back to my shoulders and re-attempt
the Shoulder to Overhead and continue with the rest of the complex if the rep is
good. If I receive a No Rep and drop the barbell to the floor, I must re-start the entire
lift beginning with the Deadlift.

- Chipper
- Partners split movements reps however
- One athlete on the movement while the other athlete is on the bike. Switch whenever.
- 2-part score: Time completed on Chipper and total Calories completed on the bike.
- Bike calories will also be used as a tie breaker.

Flow
- At 3.2.1.Go, Athlete #1 will begin performing Wall-ball Shots as Athlete #2 begins Biking for Calories. Athletes may switch at any time & all Wall-ball Shots must be completed before moving on to Kettlebell Swings.
- This flow will continue until the entire workout is complete or the team is capped.
- Time completed and total calories will then be recorded for a 2 part score. Judges may include any rollover calories if the athlete stopped pedaling before time expires.
- If the athlete continues pedaling at or after time expires, the calories recorded will be calories shown at the expiration.

Movement Standards
Wall-ball Shots
- The ball must be taken from the ground when beginning each cycle of Wall-ball Shots at the beginning and each time athletes switch or rest. Athletes may not receive the ball from a bounce oƯ the floor and continue reps. The ball must completely rest on the floor and may be picked back up from the floor.
- Hips must clearly pass below the top of the knee at the bottom of the Wall-ball shot
and must be thrown to the target in one fluid motion. If the athlete does not reach
proper depth or stops at the top of the Squat, they will receive a No Rep and must
repeat the rep.
- The ball must clear the target. This means that there must be space between the top of the target and the ball. If the Wall-ball only touches the line and does not completely clear the line, the athlete will receive a No Rep and must repeat the rep.

Kettlebell Swings
- The Kettlebell must pass between the knees at the bottom of the rep and end in a
locked out position overhead.
- Hips, Knees, and Elbows must be locked out with the Kettlebell directly overhead for the rep to be credited.

Kettlebell Goblet Squats
- Kettlebell must be at chest level with elbows below the kettlebell. The kettlebell may be held by the handle or the bell but must be held securely with both hands.
- The hips must clearly travel below the top of the knee line at the bottom of the squat and elbows must NOT make contact with the knees.
- Hips and Kness must completely lockout at the top of the rep.

Pull-ups
- Any type of pull-up may be used. Strict, Kipping, or Kipping Butterfly are acceptable.
- The rep begins with arms extended underneath the Pull-up bar with feet oƯ the ground and the rep ends when the chin clearly breaks the plain of the top of the Pull-up bar.

Ring Rows (Scaled Athletes Only)
- The rep begins with any part of the feet touching the tape line that is even with the rig post, hips and knees straight, and the arms fully extended while laying back.
- The rep ends when the both rings make contact with chest and the knees and hips
remain extended.

- If either foot loses contact with the tape line, the athlete will receive a No Rep and the
rep must be repeated.
- If the knees bend while pulling, the athlete will receive a No Rep and the rep must be repeated.

Devil Press
- The dumbbells must be placed wide enough so that the chest makes contact with the floor while both hands are securely on the Dumbbells in the Burpee portion of the movement.
- The athlete may step the feet out/in or jump the feet out/in for the burpee.
- Both Dumbbells must be taken directly from the floor to the locked out position
overhead in one fluid motion without the dumbbells stopping at the shoulders. If the
dumbbells stop at or touch the shoulders, the athlete will receive a No Rep and the rep must be repeated from the beginning. Hips, Knees, and Elbows must be locked out directly overhead for the rep to be credited.
- The athlete may power snatch the dumbbells by pulling under into a quarter squat but must finish with a complete lockout before continuing to the next rep.